Rau lub hlwb noj qab haus huv thiab kev puas siab puas ntsws, ntawm no yog kab lus no

Rau lub hlwb noj qab haus huv thiab kev puas siab puas ntsws, ntawm no yog kab lus no

Dr. Uma Naidu, kws kho mob hlwb, kws kho mob, kws kho mob hlwb, thiab kws qhia ntawv ntawm Harvard Medical School, tau txheeb xyuas cov khoom noj uas yuav tsum tau noj kom muaj kev noj qab haus huv, kom lub cev tau txais tag nrho cov vitamins zoo, tshwj xeeb tshaj yog vim lawv yog tsim nyog los tiv thaiv kev poob qis.

Nws hais tias vim tias qhov kev pheej hmoo ntawm kev tsim cov kab mob neurological nce ntxiv thaum peb muaj hnub nyoog, ib qho ntawm cov lus nug uas feem ntau nug yog: "Vitamin zoo tshaj plaws los tiv thaiv peb lub hlwb los ntawm kev laus?"

Nadeau tau sau rau hauv ib tsab xov xwm rau CNBC tias txhua yam ntawm peb cov microbiome zoo li tus ntiv tes xoo, yog li kev npaj noj zaub mov zoo raug kho raws li txhua tus neeg cov kev xav tau tshwj xeeb. Tab sis tib lub sijhawm, nws tau xaiv cov vitamins B ua qhov tseem ceeb rau kev tswj lub hlwb hluas thiab noj qab haus huv.

Cov txiaj ntsig ntawm cov vitamins B rau lub hlwb

Nws tau sau tseg tias kev tshawb fawb los ntawm Wayne State University Tsev Kawm Ntawv Tshuaj Kho Mob tau pom tias kev nyuaj siab, dementia thiab kev puas siab puas ntsws feem ntau cuam tshuam nrog kev tsis txaus ntawm cov vitamins B.

"Vitamin B12 tsis muaj peev xwm ua rau muaj teeb meem kev txawj ntse muaj ntau dua li peb xav, tshwj xeeb tshaj yog cov neeg laus nyob ib leeg thiab tsis noj kom zoo," hais tias tus kws kho mob hlwb thiab tus kws tshawb fawb, Rajaprabhakaran Rajarithinam.

Nws piav qhia tias muaj 8 qhov sib txawv ntawm cov vitamins B, txhua tus muaj nws cov txiaj ntsig kev noj qab haus huv:

1. Ua kom koj lub zog

Vitamin B1, los yog thiamine, yog qhov tseem ceeb rau kev ua haujlwm ntawm peb cov hlwb thiab cov metabolism hauv cov as-ham rau lub zog.

Lub hlwb yog ib qho ntawm cov kab mob metabolically nquag tshaj plaws hauv koj lub cev, uas txhais tau hais tias nws xav tau kev txhawb nqa thiamine los tiv thaiv qhov tsis zoo uas tuaj yeem ua rau muaj teeb meem hauv lub paj hlwb yav tom ntej.

2. Disassembly ntawm cov tshuaj

Vitamin B2, los yog riboflavin, ua raws li ib tug cofactor rau enzymes nyob rau hauv peb cov hlwb uas ua rau muaj kev cuam tshuam tseem ceeb, xws li nyob rau hauv lub cev thiab lub hlwb.

Nws kuj tseem pab txhawb kev loj hlob ntawm tes, kev tsim hluav taws xob, thiab rhuav tshem cov rog thiab cov khoom txawv teb chaws xws li tshuaj.

3. Txo qhov mob

Vitamin B3, los yog niacin, ua haujlwm nrog ntau tshaj 400 enzymes los tsim cov tshuaj xws li cov roj (cholesterol) thiab cov rog uas xav tau hauv lub cev, hloov lub zog rau tag nrho peb lub cev. Niacin kuj yog ib qho antioxidant, uas pab txo qis qhov mob.

4. Txhawb nqa koj lub hlwb tag nrho

Vitamin B5, los yog pantothenic acid, yog qhov tsim nyog rau kev tsim cov tshuaj molecular hu ua coenzyme A, uas pab lub cev cov enzymes tsim thiab zom cov roj fatty acids rau lub zog.

Nws kuj tseem pab peb cov hlwb tsim cov acyl carrier proteins, uas pab tsim cov rog tseem ceeb. Lub paj hlwb feem ntau muaj cov rog, yog li pantothenic acid yog ib qho ntawm cov vitamins tseem ceeb hauv kev txhawb nqa lub hlwb.

5. Sib ntaus cov kab mob

Vitamin B6, los yog pyridoxine, yog qhov tseem ceeb rau nws lub luag haujlwm hauv kev tiv thaiv kab mob vim tias qhov txaus ntawm cov vitamin no cuam tshuam rau kev pheej hmoo tsawg dua ntawm kev mob qog noj ntshav.

Tsis tas li ntawd, pyridoxine pab ntau cov tshuaj lom neeg hauv lub cev uas txhawb kev tiv thaiv kab mob thiab lub hlwb noj qab haus huv.

6. Pab cov hlwb sib txuas lus zoo dua

Vitamin B7, hu ua biotin, tswj cov xov tooj ntawm tes rau kev sib txuas lus sai thiab ua tau zoo thoob plaws hauv lub cev. Nyob rau hauv lub hlwb, nws yog ib qho tseem ceeb rau kev xa xov cellular signals ntawm neurotransmitters.

7. Khaws koj qhov nyiaj tshuav

Vitamin B9, los yog folic acid, yog ib qho nrov ntxiv thiab cov vitamin tseem ceeb rau kev txhawb nqa lub hlwb thiab lub paj hlwb kev noj qab haus huv, thiab ua rau muaj kev noj qab haus huv ntawm lub hlwb.

Lwm qhov txiaj ntsig yog tias nws pab txhawb nqa cellular detoxification.

8. Pab koj lub siab

Vitamin B12, los yog cobalamin, yog qhov tseem ceeb rau kev tsim cov qe ntshav liab thiab DNA, thiab txhawb kev loj hlob thiab kev ua haujlwm ntawm lub paj hlwb.

B12 kuj txhawb kev tawg ntawm homocysteine ​​​​, cov protein uas tuaj yeem cuam tshuam tsis zoo rau cov hlab plawv thiab ua rau dementia thaum rog dhau.

Cov zaub mov zoo tshaj plaws uas muaj vitamin B

Naidu, tus sau phau ntawv muag zoo tshaj plaws This Is Your Brain on Food: Ib Daim Ntawv Qhia Tseem Ceeb rau Cov Khoom Noj Zoo Tshaj Plaws Uas Tiv Thaiv Kev Nyuaj Siab, Kev ntxhov siab, PTSD, OCD, ADHD, thiab Ntau, qhia txog kev cia siab rau zaub mov kom tau txais cov vitamins no. Txawm li cas los xij, nws tau sau tseg tias peb cov zaub mov tsis zoo tag nrho, yog li tej zaum yuav muaj cov tshuaj uas pab tau, tab sis nws yog ib qho tseem ceeb kom tau mus kuaj thiab nrog koj tus kws kho mob ua ntej.

Nws tau hais tias cov vitamins B yog qhov yooj yim tshaj plaws rau kev nkag mus rau hauv koj cov zaub mov vim tias cov khoom noj uas muaj ntau hom B vitamin feem ntau muaj ntau, yog tias tsis yog tag nrho, ntawm lawv, nws hais.

Nov yog 6 yam khoom noj uas muaj vitamin B uas koj tuaj yeem noj txhua hnub:

1. Ib lub qe muaj ib feem peb ntawm qhov pom zoo txhua hnub tus nqi ntawm cov vitamin B7, thaum tseem muaj me me ntawm ob peb lwm cov vitamins B.

2. Yogurt muaj vitamin B2 thiab vitamin B12, nrog rau tej yam ntuj tso probiotics, uas txhawb lub plab thiab lub hlwb.

3. Legumes xws li taum dub, chickpeas, thiab lentils pab txhawb koj lub siab thiab lub hlwb noj qab haus huv. Lawv kuj yog ib qho zoo heev ntawm cov vitamin B9, thiab muaj me me ntawm vitamin B1, vitamin B2, vitamin B3, vitamin B5 thiab vitamin B6.

4. Salmon yog ib txwm nplua nuj nyob rau hauv tag nrho cov vitamins B, tshwj xeeb tshaj yog vitamin B2, vitamin B3, vitamin B6 thiab vitamin B12.

5. Sunflower noob yog ib qho ntawm cov nroj tsuag zoo tshaj plaws ntawm vitamin B5. Koj tuaj yeem tau txais 20% ntawm qhov pom zoo txhua hnub tus nqi ntawm cov vitamin no los ntawm tsuas yog ib ooj ntawm cov noob.

6. Cov nplooj ntsuab xws li spinach, chard, thiab zaub qhwv yog qhov zoo ntawm cov vitamin B9. Qhov no yog cov zaub mov zoo tshaj plaws rau cov neeg mob uas xav txhim kho lub siab phem.